Kid Twist,

The journey is only worth it if you enjoy it. If you're lifting solely to get laid more then of course you won't enjoy it.

Best to do what you love. I happen to enjoy getting big, but it doesn't have much to do with women at this point in the game.

I've been focusing a lot on single leg exercises. Been very effective and my back has felt better with smaller loads on it.

Solid advice



looks like they used redbeard's arm for the thumb nail pic

(03-01-2017 07:56 AM)Rico Ramon Wrote:  Do any of you guys squat and dead lift 3-4 times a week? I was talking to some guys at the gym who are on this program where they do these two exercises for every workout in addition to to their other lifts for each targeted body part.

I thought I would try it out a few weeks ago and I've seen alot of muscle growth in my legs and glutes, I think you know your body and what feels right, granted some days, I may only do squat or deadlifts along with the focus bodypart on one day and Im finished in 45 minutes with very little rest in between sets. Its like you are getting a big jolt of test in every workout.

This is fine so long as you are monitoring your own recovery and not going too heavy.

For example, I once programmed heavy deadlifts into my workout 2x/week. I noticed after a couple weeks that my deadlift was actually getting weaker, so I had to cut down the volume. I eventually discovered that I could deadlift twice a week so long as my second workout wasn't too taxing, so now I might do something like a high-rep/low-weight deadlift workout where I focus on technique. You are gonna need to find out what works for you.

I haven't ate a vegetable in about a year. And when I say that I mean in not one of my meals I had last year had any vegetables in it.

Didn't like em when I was younger and being forced to eat em didn't help either.

Is that bad for me?

Yep. You can get away with eating a few veggies though.

Kale, spinach, carrots, broccoli. The real super veggie is beef liver. Not really a veggie at all but it's super nutrient dense. Grass fed beef goes a long way too.

Do that and a decent multi-vitamin and your bases should be covered.

(03-06-2017 09:45 PM)Steelex Wrote:  Yep. You can get away with eating a few veggies though.

Kale, spinach, carrots, broccoli. The real super veggie is beef liver. Not really a veggie at all but it's super nutrient dense. Grass fed beef goes a long way too.

Do that and a decent multi-vitamin and your bases should be covered.

I take liver tabs because they're cheap as fuck and eating liver....I don't even know where to start? Do you grill it? Fry it?

https://www.swansonvitamins.com/swanson-...g-120-caps

Red beard it's just like Veloce's pan fried steak. Slice the liver into medallions, toss in a hot cast iron with rice bran oil after seasoning the liver with kosher salt and pepper. Maybe a couple minutes each side, basically like cooking thin tenderloins. Baste with butter to brown it better. Remove from pan, pour off excess oil, toss in onions/shallot and maybe mushrooms. Brown those up and then deglaze with red wine, chicken stock, whatever. Boom, liver and onions. Deer liver is even better if you hunt or have a source.

I've been doing the potato diet (it's just like it sounds) to lose weight. I work a manual labor job at the moment, it pays pretty decent, but I could not handle the rapid fat loss diet.

So far it's working pretty good. Dropped at least four pounds of fat and I have plenty of energy. If it continues working I'll probably do a writeup with some modifications.

(03-06-2017 10:00 PM)redbeard Wrote:  I take liver tabs because they're cheap as fuck and eating liver....I don't even know where to start? Do you grill it? Fry it?

https://www.swansonvitamins.com/swanson-...g-120-caps

I didn't even know they made liver pills. Do you burp up any liver taste? I know liver is good for you but I can't eat it because I'm a pussy.

A few months ago, I have asked this question here:

Quote:BEFORE doing d®eadlifts, is it advisable to do a standing press (to warm up the upper back muscles), once you are previously done with squats (which are a must before deadlift, I know...)?


Or is better to do them AFTER, in order not to spend too much energy, which may affect performance of the deadlifts?

Time for an answer and update.


After approximately two months of testing both of these variants, the first variant is better from my prospective - 5x5 standing overhead press and 3x8 Close Grip Bench Press (not including warm up sets) before Deadlift .


In the beginning, I have expected that my form on the deadlift will suffer (due to fatige), but it did not (100 % sure - I always film myself, so that I can check my form, and do corrections when I have time).


It will only work if your tank has plenty of gas, though!

I fucked up my right shoulder moving furniture about a month ago, nothing major, its a dull pain and I don't really even feel it until I'm in the gym lifting, especially during bench press. This has resulted in me not being able to give 100% on most of my upper body lifts. I've done stretching, used topical muscle pain gels, heat and cold but its still there, any suggestions on other methods to rehab this injury or should I seek medical advice?

For me personally, stopping bench and overhead press temporarily in favour of incline, increasing the volume of upper back work (particularly rows rather than vertical pulling), stretching the shoulder capsule, and committing to doing 100 band pull aparts per day has got my shoulder back to about 75% healthy and allowed me to keep training. I also don't use any bounce out of the bottom when pressing at all (I don't pause either though - just a smooth turnaround).

Had a coupon for a free 4 pack of Premier Protein.



I got chocolate. Must say pretty damn good. And pretty damn good macros. And no soy.

(03-10-2017 04:52 PM)scotian Wrote:  I fucked up my right shoulder moving furniture about a month ago, nothing major, its a dull pain and I don't really even feel it until I'm in the gym lifting, especially during bench press. This has resulted in me not being able to give 100% on most of my upper body lifts. I've done stretching, used topical muscle pain gels, heat and cold but its still there, any suggestions on other methods to rehab this injury or should I seek medical advice?

A thorough warm-up with a lot of arm circles and shoulder dislocations with a broomstick.

Just like Kieran said, a lot of volume with rowing movements targeting the upper back. Band pull-aparts, rows, flyes, etc. Joe Defranco made this popular and a lot of other guys who train pro athletes suggest this as well. It also helps with posture. I remember one of those trainers suggesting at least 3 pulling reps for every 1 pressing rep and at least 3 rowing reps for every 1 vertical pulling rep (pull-ups).

Also, these guys usually suggest a neutral grip with rows and pull-ups if possible. I think that is more for elbow health than shoulders though.

The middle of my back has gotten better now that I'm doing back rows .


Surprising to me in getting a better work out doing them with a bar bell instead of dumbbells.

In turn it showed me I have to work on my right shoulder muscles.

Anyone ever cured Anterior pelvic tilt?

I've been working through my lately. Reverse crunches and lots of lunge stretches are helping me activate my glutes and abs during lifts. Any other advice?

Yes. Go google hip flexor stretches, the video by tony gentilcore is gold. The one about bs hip flexor stretches.

Also, the thomas stretch is important.

Quit doing crunches or sit ups. Planks and weighted planks or weighted single leg planks are the way to go.

You have to learn to feel the psoas before you can stretch it. Try and do a vacuum during a psoas stretch and you'll feel it better.

Get a mat and stretch twice a day for a few minutes, and after 2 or more hours of sitting.

(03-12-2017 11:15 PM)Fortis Wrote:  Anyone ever cured Anterior pelvic tilt?

I've been working through my lately. Reverse crunches and lots of lunge stretches are helping me activate my glutes and abs during lifts. Any other advice?

If you haven't tried weightlifting shoes with a raised heel, I would suggest that.

Hello fellow lifter's,

I couldn't find a thread for newbie lifter's and I was wondering if anyone could recommend a program (if not maybe just a website, a book or videos to watch) for a novice in weight lifting. I started reading "starting strength" but some exercises just too advanced for me right now. I also read that a full body program could be appropriate for my level, I'd really appreciate any insight.

Many thanks

(03-13-2017 10:55 PM)Nater Wrote:  Hello fellow lifter's,

I couldn't find a thread for newbie lifter's and I was wondering if anyone could recommend a program (if not maybe just a website, a book or videos to watch) for a novice in weight lifting. I started reading "starting strength" but some exercises just too advanced for me right now. I also read that a full body program could be appropriate for my level, I'd really appreciate any insight.

Many thanks

If you can afford it, hire a personal trainer to guide you through those exercises that you feel are too advanced (I'm assuming that you mean dead lift and squats) or find a friend who is into fitness to show you for free. I started the Stronglifts 5X5 program a few years ago after reading about it on this forum and had great results with it but fucked up my back doing dead lifts so hired a personal trainer who helped me with technique and figuring out my one rep max on the lifts, I think it was $100, money well spent.

(03-12-2017 03:44 PM)birthday cat Wrote:  

(03-10-2017 04:52 PM)scotian Wrote:  I fucked up my right shoulder moving furniture about a month ago, nothing major, its a dull pain and I don't really even feel it until I'm in the gym lifting, especially during bench press. This has resulted in me not being able to give 100% on most of my upper body lifts. I've done stretching, used topical muscle pain gels, heat and cold but its still there, any suggestions on other methods to rehab this injury or should I seek medical advice?

A thorough warm-up with a lot of arm circles and shoulder dislocations with a broomstick.

Just like Kieran said, a lot of volume with rowing movements targeting the upper back. Band pull-aparts, rows, flyes, etc. Joe Defranco made this popular and a lot of other guys who train pro athletes suggest this as well. It also helps with posture. I remember one of those trainers suggesting at least 3 pulling reps for every 1 pressing rep and at least 3 rowing reps for every 1 vertical pulling rep (pull-ups).

Also, these guys usually suggest a neutral grip with rows and pull-ups if possible. I think that is more for elbow health than shoulders though.

To add to this, you don't even need to do like 3 pulling exercises for every push necessarily, but rather just to work in a higher rep range with maybe a few more sets per exercise. Fiber distribution in the back muscles is far more slow twitch due to their main role being posture / stability, so they naturally respond far better to higher rep ranges and volume. For evidence of this - try and find a one rep max on a row - I almost guarantee that you'll jump from being able to do about 3 reps with reasonable form straight to not being able to do a single rep with good form - this is because of the fiber distribution.

(03-12-2017 11:15 PM)Fortis Wrote:  Anyone ever cured Anterior pelvic tilt?

I've been working through my lately. Reverse crunches and lots of lunge stretches are helping me activate my glutes and abs during lifts. Any other advice?

I haven't cured it but I've made good progress towards curing it. Things that help include:

Prioritise rehab over gains - do your rehab exercises before your workout, even if it means reducing time spent lifting, or get up early and do them in the morning. If you tack 15 mins of half assed stretches and glute/core work on to the end of your workouts you won't get better.

Cut out exercises that place a lot of stress on your spine. This means no heavy compound lifts for a while. Go for lighter weights and higher reps, or using body weight where possible. It's not the end of the world, you can still train.

Strengthening routine:
Hip bridges - 3 x 20
Lying hip abduction - build up to using a rubber band - 3 x 30 each side
Side lying clam exercise - build up to using a rubber band - 3 x 20 each side
Yoga cat stretches 3 x 20
Broomstick spinal rotations 3 x 10
You can do the above either as standard sets or as a circuit.

Good stretches to do regularly include (google them if not familiar):
Hip flexors - couch stretch
Glutes - pigeon stretch
Lower back - lie on back with knees up and feet together on the floor, drop your knees from side to side to get that rotation in your spine
By regularly I mean at least once daily, preferably twice.
It's also worth stretching your hamstrings while you're at it.

Go to pilates a couple of times a week to really engage your deep core muscles.

Regular massage, foam rolling and lacrosse ball trigger point release (for glutes) all help. One session of foam rolling and/or trigger point therapy a week will suffice, with the odd massage thrown in when you feel like it.

A proper daily routine will take around 40 minutes initially, this will reduce as your weak areas get stronger and your mobility increases.

APT sucks! Fight it now before it becomes chronic, otherwise it's only a longer road back.

(03-14-2017 11:06 AM)scotian Wrote:  If you can afford it, hire a personal trainer to guide you through those exercises that you feel are too advanced (I'm assuming that you mean dead lift and squats) or find a friend who is into fitness to show you for free. I started the Stronglifts 5X5 program a few years ago after reading about it on this forum and had great results with it but fucked up my back doing dead lifts so hired a personal trainer who helped me with technique and figuring out my one rep max on the lifts, I think it was $100, money well spent.

Thanks for the recommendation Scotian, actually I booked an appointment today with a trainer for next week.

(03-14-2017 07:39 PM)Nater Wrote:  

(03-14-2017 11:06 AM)scotian Wrote:  If you can afford it, hire a personal trainer to guide you through those exercises that you feel are too advanced (I'm assuming that you mean dead lift and squats) or find a friend who is into fitness to show you for free. I started the Stronglifts 5X5 program a few years ago after reading about it on this forum and had great results with it but fucked up my back doing dead lifts so hired a personal trainer who helped me with technique and figuring out my one rep max on the lifts, I think it was $100, money well spent.

Thanks for the recommendation Scotian, actually I booked an appointment today with a trainer for next week.

I like this recommendation, but I'm curious how to put it into practice. For example, I go to 24 Hr Fitness and would never consider using the trainers they have on staff. I'm only an intermediate lifter at best but hands down have a better physique and understanding of what I'm doing than any one of them do. They're literally all skinnyfat twinks or borderline obese, and if anything should pay me to work out with me. Plus, 24's corporate mindset doesn't allow outside trainers to come in and actually improve people's lives, since they wouldn't be generating sales of overpriced soy-laden "supplements" for their shareholders.

I've only ever belonged to 24 and go to one particular location (in the hood) 95% of the time, so don't have much perspective here. Do you find good trainers at independent gyms? Or do other chains have better trainers on staff?